Affiliate + Comp Week of Oct 13

 In Sneak Peek

AFFILIATE SKILL + WOD

WEEK 2 OCT 13th

SKILL:Squat Tempo

WOD:

AE Test <10

SKILL:Pull-up Tempo

WOD:

MAP :

SKILL:Snatch Complex

WOD:

Power Test

SKILL: WOD prep

WOD:

MAP

SKILL:Pull-up Max reps

WOD:

AE Test <10

SKILL:C&J Complex

WOD:

Power Test

SKILL:WOD prep

WOD:

AE test 10-15

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Front Squat @31X0. Thruster; 2.1 x 5 sets
WOD:

5 rounds for time:

10 Thruster 95/65#

10 Toes to Bar

SKILL:
Pull-up @31X1; 10.8.6.4.2; rest 2 min
WOD:

6 sets

30 seconds on/30 seconds off:

Burpee

C2B

KBS Russian 75/55#

SKILL:
Hang Power Snatch 3×3 TnG
WOD:
AMRAP 8:

12 Deadlift 115/75#

6 Power Snatch 115/75#

SKILL:

WOD prep
WOD:

3 rounds for time:

500m Row

30 Slam Ball 40/20#

rest 3 min

SKILL:

A.Ring Row 6 x 10 reps
WOD:

For time:

50 Wall Balls

40 Ring Dips

50 Wall Balls

SKILL:

“Shankle Complex”
WOD:

10 min “Cindy”

Top of minute do 1 Clean& Jerk @ 85% of 1RM

*starts with C&J and last minute is just “cindy”

SKILL:

50 Hollow Rocks
WOD:

Team of 2:

5k Row

*broken up anyway possible. Only 1 row per team

 

 

COMPETITORS

WEEK 2:

Gymnasics

Push

CP

LOWER 80%

Gymnastics

Pull

Gymnastics

Pistol/Core

CP

Upper/Lower Tempo

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

A. Bench Press

5 @ 40%,

5 @50%

5 @ 60%

B. 100 Push-ups AFAP

C. WOD

COMP:

A1. Pull-up 1.1.1.1.1; rest 60 seconds

A2. Pull-up max strict x 5; rest 3 min between rounds

B1. Muscle Up Progression 10.10.10.10.10; rest 60 seconds

B2. Ring Dip Max Strict x 5; rest 2:30

C. HSPU 10.8.6.4. (strict)

D. Front Lever practice 5 min

E. HS walk practice

F. 100 Hollow Rocks

Basic:

A. Deadlift

5 @ 40%

5 @ 50%

5 @ 60%

B. Hang Power Clean 8.8.8.8 TnG

C. WOD
COMP:

A1. Back Squat 5.5.5.5.5; rest 2 min

A2. Hang Squat Clean 1.1.1.1.1; rest 5 min

B. Split Squat 5 x 10 alt leg

C. Reverse Hyper 3 x 15

D.WOD

BASIC:

A.Press

5 @ 40%

5 @ 50%

5 @ 60%

B.Powell Raise 4 x 8 alt arm; rest 90 seconds

C. Skill w/class

D.WOD
COMP:
A.Pull-up 5.5.4.4.3.3 @3101

B.OTM 10: Muscle up 1-3

C1. Handstand Hold 10 seconds x 6; rest 60 seconds

C2. HSPU 5.5.5.5.5.5; rest 3 min

D. WOD

BASIC/COMPETITOR: Yoga BASIC:

A.Back Squat

5 @ 40%

5 @ 50%

5 @60%

B. 6 min Max Double Unders

C.Skill

D.WOD
COMP:
A.Back Squat max reps @ 80% x 8 sets

B. Push Press 4.4.4

C.30-20-10 Unbroken Pistols Alt; rest as needed between

D. 100 Hollow Rocks

E.WOD

BASIC/COMP:

A.SKILL

B.WOD

C. Sled drag 800m Not timed

BASIC/COMPETITOR: 90 min Mobility only
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